A: 1 min plank
20 knee tucks
20 V-ups
Rest 1 minutes
x3
B: Push press
1x10 at 60%
1x8 at 70%
1x6 at 75%
3x4 at 80%
C: Strict Press
Find your 6 rep max
Then back off 10% and hit that number x 3 sets of 6
D: EMOM x 10 10 strict chest to deck push ups E: 4 x15 DB bicep curls
*Note last class is at 5:30 as we will be setting up for our weightlifting meet.
Start with 150 DU each (can be done at the same time)
Then 100 cal row (together with only one rower)
Then 10 rounds of
15 thrusters 95/65
15 Bar hop burpees
*switching as needed
100 cal row (together)
and Finish with 150 DU each (can be done at the same time)